Keto Diet Gluten Free: A Guide to Eating Low Carb and Gluten Free

Are you looking to achieve a healthy lifestyle by following a low-carb and gluten-free diet? The keto diet gluten-free might be the right choice for you.

This guide will provide you with all the necessary information you need to know about following the ketogenic diet while also being gluten-free.

The keto diet, which reduces carbs and boosts fat intake, puts your body in a ketosis state, promoting fat burning for energy and leading to weight loss.

The gluten-free diet removes gluten, a protein in grains like wheat that can cause digestive issues for some.

By combining these two diets, you can enhance your health benefits and achieve your weight loss goals.

This guide will provide practical advice, delicious recipes, and tips to help you successfully follow the keto diet gluten-free and maintain a balanced and healthy lifestyle.

Understanding the Keto Diet

Keto diet gluten free
Keto diet foods

The keto diet, short for the ketogenic diet, is a low-carb, high-fat diet that has gained popularity for its effectiveness in promoting weight loss and improving overall health.

By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a state of ketosis, where it burns fat for energy instead of carbohydrates.

The keto diet involves consuming no more than 20-30 grams of net carbs per day, which primarily come from low-carb vegetables, nuts, and dairy products.

Protein intake is also moderated to avoid excess gluconeogenesis, which can disrupt ketosis.

Studies have shown that the keto diet can be an effective tool for weight loss, reducing the risk of certain diseases such as type 2 diabetes, and improving cognitive function.

By embracing a healthy lifestyle that includes regular exercise and a balanced diet, the keto diet can help you achieve your health goals and maintain long-term health benefits.

Going Gluten-Free on the Keto Diet

If you are following a gluten-free diet due to celiac disease or gluten sensitivity, you may wonder if you can successfully combine it with the keto diet.

The good news is that it’s absolutely possible to follow a low carb, gluten-free diet and still reap the benefits of the ketogenic lifestyle.

However, going gluten-free on the keto diet requires a bit of extra effort and attention to detail. Here are some tips to help you navigate the challenges:

Eliminate gluten sourcesFind gluten-free alternatives

In order to follow a gluten-free keto diet, it is important to eliminate obvious sources of gluten like bread, pasta, and baked goods.

However, gluten can also be found in less obvious places like sauces, condiments, and processed foods. Be sure to read ingredient labels carefully and avoid anything that lists wheat, barley, or rye.

Fortunately, there are plenty of gluten-free alternatives that are also low in carbs, such as cauliflower rice, zucchini noodles, and coconut flour.

Be creative with your food choices and experiment with new recipes to find delicious substitutes for your favorite gluten-containing foods.

When following a ketogenic diet, it is important to pay attention to the macronutrient content of your meals in order to stay in ketosis.

This can sometimes make it difficult to find gluten-free options that fit within the low carb requirements of the keto diet. Here are some additional tips to help you stay on track:

  • Shop the perimeter of the grocery store, where you’ll find fresh vegetables, meats, and dairy products that are naturally low in carbs and gluten-free.

  • Plan your meals ahead of time to ensure that you have plenty of low carb, gluten-free options on hand.

  • When dining out, research the menu ahead of time and don’t be afraid to ask your server about gluten-free options. Many restaurants now offer gluten-free or keto-friendly menu items.


Following a gluten-free keto diet may require some extra effort and attention to detail, but it is definitely achievable with the right strategies and mindset.

By eliminating sources of gluten and finding delicious low carb alternatives, you can enjoy the benefits of both diets while maintaining good health and wellness.

Keto-Friendly Gluten-Free Recipes

Following a keto diet while also being gluten-free may seem limiting when it comes to meal options, but there are plenty of delicious recipes that fit the bill.

Here are a few keto-friendly gluten-free recipes to try:

Breakfast: Keto PancakesAlmond flour, cream cheese, eggs, butter, baking powder, vanilla extract, sweetener of choice
  1. In a bowl, mix almond flour, baking powder, and sweetener of choice.
  2. Add cream cheese, eggs, melted butter, and vanilla extract. Mix well.
  3. Heat a frying pan over medium heat and grease with butter.
  4. Cook pancake batter in small batches until golden brown on both sides.
  5. Serve with sugar-free syrup or topping of choice.
Lunch: Avocado and Shrimp SaladShrimp, avocado, mixed greens, olive oil, lemon juice, salt, pepper
  1. Cook shrimp in boiling water for 2-3 minutes, or until pink and cooked through.
  2. Drain shrimp and rinse with cold water to stop cooking.
  3. In a large bowl, mix mixed greens, sliced avocado, and cooked shrimp.
  4. Drizzle with olive oil and lemon juice, and season with salt and pepper to taste.
Dinner: Turkey Meatballs with Zucchini NoodlesGround turkey, almond flour, egg, garlic, onion powder, salt, pepper, zucchini, olive oil, tomato sauce
  1. Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. In a bowl, mix ground turkey, almond flour, egg, garlic, onion powder, salt, and pepper.
  3. Form mixture into meatballs and place on the baking sheet. Bake for 20-25 minutes, or until cooked through.
  4. Use a spiralizer or vegetable peeler to make zucchini noodles.
  5. In a pan, heat olive oil and add zucchini noodles. Cook for 2-3 minutes, or until tender.
  6. Serve meatballs on top of zucchini noodles, and top with tomato sauce.

These recipes are not only tasty and satisfying, but they also fit within the guidelines of both the keto diet and gluten-free diet.

Feel free to experiment with different ingredients and flavors to find your own favorite keto-friendly gluten-free meals.

Tips and Advice for Success

Following a keto diet while being gluten-free can present challenges, but with the right strategies and mindset, you can succeed in achieving your health goals. Here are some helpful tips and advice to help you stay on track:

Plan Your Meals Ahead

Meal planning is an essential tool for staying on track with your dietary goals. Plan your meals ahead of time, make a grocery list, and stick to it.

This will help you avoid impulse purchases that can derail your diet.

Find Gluten-Free Alternatives

Eliminating gluten does not mean sacrificing taste and variety. Look for gluten-free alternatives to your favorite foods, such as almond flour or coconut flour for baking, or gluten-free bread and pasta. Experiment with new recipes and foods to keep your meals interesting and satisfying.

Focus on Whole Foods

Fresh, whole foods should make up the majority of your diet. Incorporate a variety of vegetables, lean proteins, and healthy fats into your meals.

Avoid processed foods, which can contain hidden sources of gluten and may not align with the low carb requirements of the keto diet.

Navigate Social Situations

Dining out or attending social events can present challenges for those following a keto and gluten-free diet.

Research menus ahead of time, ask your server about gluten-free options, and don’t be afraid to bring your own food to gatherings.

Taking control of your dietary choices can help you feel confident in any situation.

Maintain a Balanced Lifestyle

Remember that a healthy lifestyle encompasses more than just diet. Make time for physical activity, prioritize sleep, and manage stress.

Staying balanced and taking care of your overall well-being will set you up for success in achieving your health goals.

Tips and Advice for Success

Following a keto diet while being gluten-free can be challenging, but with proper planning and preparation, it can be a successful and rewarding journey.

Here are some tips and advice for achieving your health goals:

Plan Your Meals

Meal planning is essential for maintaining a successful keto gluten-free diet. Plan your meals weekly, including snacks and any eating-out options.

Meal planning ensures that you have healthy, gluten-free, and low-carb meals available when you need them.

Shop Smart

When grocery shopping, focus on buying whole foods such as meat, seafood, and low-carb vegetables. Avoid processed foods that may contain hidden sources of gluten or high carbs.

Read food labels and choose products that are labeled gluten-free and low-carb to ensure you stay on track.

Find Keto-Friendly Restaurants

When dining out, do some research beforehand and find restaurants that offer keto or gluten-free options. Check their menus and call ahead to confirm if they can accommodate your dietary needs. You can also suggest modifications to menu items to make them more keto-friendly.

Batch Cook

Batch cooking is a great way to save time and ensure that you always have healthy, gluten-free, and low-carb meals available.

Cook large batches of keto-friendly meals and store them in the refrigerator or freezer for easy access when needed. This will help you avoid reaching for unhealthy snacks or eating out of convenience.

Stay Committed to a Healthy Lifestyle

Remember that a healthy lifestyle is more than just following a specific diet. It includes getting enough sleep, staying physically active, and managing stress. Incorporate these habits into your daily routine to ensure your success and maintain your overall health and wellbeing.

Related Posts

Enter Your Information For a
Copy of the Free Keto Recipes Book